active lifestyle Archives - Page 2 of 2

August 3, 2019 By GOQii Leave a Comment

“Being Healthy & Fit is Lifelong Habit” – Prashant Pathak User Journey

His rant of just work and no play was similar to the other professionals. His quest for a healthy and fit life was often disrupted by the fact that he does not have the time nor the motivation to do anything. Prashant Pathak always had an excuse for leading an unhealthy life – he blamed his job and erratic work hours… until one day, when his wife stepped in to make him realize that he had to change. It’s been four years that he has taken to being physically active and Prashant Pathak is now running marathons and walking the healthy trail.

Prashant Pathak Tells His Story:

My typical day usually involved going to work in the morning, eating anything that was available with no proper regulation on diet. I would sometimes remain hungry for long hours. Once I got home, I would eat a heavy dinner. On days I was on travel, I would head out to work, and the rest of my day was filled with eating out and hanging out back at the hotel. As a result, I had become overweight and weighed 94kgs and was just few KGs from being obese. My BMI was 29.

I tried but could never get into a regular exercise regime. My challenge was to find time for a workout. I would look at my schedule and invariably come up with an excuse to not workout. Every time it would be a new excuse. There was an impetus and aspiration to workout but energy levels were very low with no motivation and hence, no action. One fine day back in 2015, my wife gifted me GOQii. I was surprised but it was a clear indication that I had to do something about myself.

Goal Setting, Achievement and Transformation

My first health goal when I got on the GOQii platform four years ago was weight reduction and to be energetic throughout the day. My first GOQii Coach and I set small monthly goals in the beginning that could be easily achievable. It was delivering results. My coach started me with only a 15-minute workout that was doable. I had absolutely no activity of any kind for so many years and suddenly to be able to do exercise was not an easy task. But 15 minutes I felt was good enough to begin with.

My Coach simultaneously fine-tuned my diet pattern as well. I started having pre and post workout meals. I was having 6 small meals instead of three bulky meals. Secondly, I also started eating fruits. I have stopped tea/coffee with snacks. My water intake also increased.

Clearly, in the last 6 years or so, I have not been so engaged with any kind of program for over a month. But, the GOQii program has been good. The very fact that somebody is monitoring you, makes you accountable.

My first step when I began my health journey was to form habits and build consistency, while trying to reduce weight. So, for the first two years I concentrated on these aspects. From 94kg I reduced to 87kg. I admit that it was pretty tough. Although I was committed and had focus, it was still tough sticking to working out on a regular basis and eating healthy. Slowly and steadily it started becoming easy to the point that being healthy indeed became a habit.

In the last two years, reducing further from 87kg to 73kg was not so tough. From walking 4-5 km daily, I have taken to running marathons regularly. My exercise routine currently, as guided by Coach Parwage via his class Bhaag Marathon Bhaag on GOQii Play, is 3-2-1 Configuration. Where in 3 alternate days I run 5-10 kms, 2 days I do core strengthening exercises and other exercises such as lunges, planks sit-ups etc. 1 day I alternate between cycling and swimming and 1 day, which is usually Monday, is my rest day.

As a result of this, I am positive and feel very energetic. My overall well-being has gone up. Mentally & physically, I am stronger now. The impetus and the consistency in being healthy comes from the GOQii App and the GOQii Coach. I will never forget what my coach has taught me. She helped me get over all my cravings such as junk food and sugar.

No more do I encourage samosa parties in office. Earlier we would gorge on samosa and all that is unhealthy. Now, even if it is a party in office and a cake is being cut, I politely say no

and people are amazed at me. What makes me happy is that I have become an inspiration to many who think that they will never be able to get back on track. After seeing the progress I made they see a ray of hope for themselves.

Giving It Back Like a Champion

This is one of the key reasons I chose to be a GOQii Champion and started the Palava Chapter in the outskirts of Mumbai. The champions programme is a first-hand experience for players. Only if you believe in being healthy will you be able to motivate others. I totally believe in this concept and even if I am able to improve one person’s health I will be happy. Giving back is what I learned from GOQii.

Giving back brings me to the concept of Karma on the GOQii Platform. The dimension of karma is an added advantage. Earlier you would sweat it out for yourself but here, you are not only sweating it out for yourself and your health but in the process are also helping somebody else who is in need, which is very enriching.

Did you find the story of Prashant Pathak to be inspiring? Would you like your story to be featured next? To write to us, please click here.

July 29, 2019 By Madhu Soni Leave a Comment

Here Is Why Group Workouts Are The Best For You!

Whether you’re a newbie or a veteran to the fitness world, working out with a lively group of like-minded people with similar goals can turn any heart-pounding, sweat dripping and running out of breath experience into an enjoyable activity!

It is no surprise that group workouts can turn even an hour-long session into a fun one. Let’s see how it can prove advantageous for you!

1. Motivation

Perhaps the most difficult task is getting off the couch or bed. But, when you have a group of enthusiastic individuals backing you, no task is impossible! One is likely to workout harder as a part of a group rather than by themselves. A shout out of motivation from a friend is sufficient to keep anyone going!

2. Well-Planned Workout

As group workouts are planned from variations to the body parts that will be covered, it is easier to follow suit with other individuals than when one is alone. Group workouts generally have a fitness instructor who guides participants with proper form, benefits and helps the team avoid injuries.

When working out alone, one tends to neglect certain exercises and be choosy. Thus, group workouts help in removing many mental blocks and helps you follow through with routine.

3. Accountability

To be effective, any exercise needs to be performed using the correct form and posture, regularly. When in a group, skipping a class might make you feel guilty as you need to provide a reason to your buddies the next day. Being in a group automatically makes you more accountable.

4. Camaraderie

Since the whole group is sailing in the same boat, you tend to discuss problems and solutions related to workouts with your teammates. Meeting your fellow class members daily builds up good camaraderie and soon you have your own tribe!

5. Economical

Though everything comes with a price tag, group workouts are quite economical. The professional fees are shared among the group as a result of which it doesn’t disturb your budget.

6. Sustainable

Besides all the above-mentioned advantages, of the most crucial one is sustainability. Group workouts are constantly refreshing, challenging oneself improves the endurance level and helps to break the plateau. Thus making it an inseparable part of your lifestyle!

To put it in a nutshell, group workouts are beneficial as it not only keeps you physically fit but mentally happy too!

If you’re looking for group workouts in your city, join our GOQii Active Sunday Sessions and meet like-minded individuals for a good, early morning workout! Register here: https://goo.gl/KN82CU (Please note that the registration link activates and refreshes every Friday).

#BeTheForce

July 25, 2019 By Deepanshu Sharma 3 Comments

High Intensity Interval Training and Its Benefits

You have definitely come across the term HIIT in the past few years. High Intensity Interval Training is an exercise routine which people swear by to get the best results! While there may be a lot of confusion as to what exactly HIIT is and who should do it, we’re here to clear out the confusion!

What is High Intensity Interval Training?

HIIT or High Intensity Interval Training, also known as Sprint Interval Training or High Intensity Intermittent Exercise is a form of a workout designed to lose body fat and increase stamina.

In this routine, a person performs a burst of high intensity exercise [say sprinting for 30 seconds] followed by a short burst of active rest [say walking/jogging for 30 seconds] for a total of 4-5 minutes. You can then take a minute or two of rest and repeat the same pattern with other exercises.

The main aspect of this routine is that you can’t rest. You are always moving and doing either high or low intensity exercise. HIIT is suitable for all ages and can be done 4-5 times a week for best results.

It is advised to begin HIIT training with a 1:1 ratio of high and low intensity which means 30 seconds of high intensity and 30 seconds of low intensity. When you can do it easily then the ratio can be 2:1 of high and low intensities.

Benefits of HIIT

Quick Workout For Busy Individuals: HIIT workout can range from a 10 minutes to 45 minute sessions consisting of one or different exercises. It is the best exercise routine if you have less time on your hands and want to get the best results. You can lose up to 500 calories in a 40-45 minute workout depending on the exercise and the ratio you choose.
Fat Loss: HIIT raises the heartbeat to the fat burning range rather quickly and keeps it there because of no rest. This gives amazing fat loss results in a relatively short amount of time compared to conventional cardio. The results are visible too.
Increased Endurance: This exercise routine is very helpful to increase stamina even if you start at the lowest speeds. Many players who perform HIIT have found that they can run longer at higher speeds when they followed this routine regularly for some time.
Improved Brain Functioning: Research done at various institutes has found that following an HIIT routine for some time causes the following changes which increase the brain’s functioning capacity.
- Increases the number of neurons in the brain
- Better cognitive functioning
- Reduced stiffness and inflammation in the nerves
- Increases the development of new blood vessels in the brain

Better Physical Performance: Research done at the University of British Columbia found the following benefits of HIIT over the traditional long duration, moderate intensity workouts

- Higher stamina
- Longer endurance
- Higher metabolism
- Increased speed and agility
- Higher peak power

So now we see that HIIT is not your usual go-to method for reducing fat, but it is also very helpful in improving important aspects of both mental and physical performance. You can include it in your current workout or try it instead of your current cardio routine for a week.

Here is a Quick HIIT Routine You Can Follow

Jumping jacks – 1 minute
Squats – 1 minute
Spot Running – 1 minute
Squats – 1 minute
Jumping Jacks – 1 minute

Rest for 1-2 minutes and do 2-4 sets depending on your fitness level.

Was this article helpful? Did we miss out on any facts? Let us know your thoughts in the comments below!

#BeTheForce

May 18, 2019 By GOQii 1 Comment

Sapan Gupta: Running For Good Health!

Have you been passionate about something but as you turned older, your busy life overshadowed your passions? Most of us can relate to this, especially when it comes to running or some form of sport. While being really energetic and active at a young age, one often falls prey to a sedentary lifestyle. Such was the case with Sapan Gupta as well.

Life Before GOQii

Sapan Gupta, a 37-year-old working professional is a Deputy Manager with an Online Software Development Company. Since school days, he had always been passionate about running but as he grew older, he stopped. He also suffered from frequent bouts of cold, cough and sneezing. In 2016, he began jogging but jogged for 2km max.

Stepping it Up With GOQii

In Jan 2018, Sapan Gupta was introduced to GOQii via his Axis Bank Account. Since then, he hasn’t looked back. After joining GOQii, with help from his coach, he began training for marathons. His health goals were to stay fit and reduce belly fat.

Since Sapan always ate home cooked meals and ate out only once a fortnight, there weren’t many changes made to his diet. His GOQii Coach introduced him to healthy proteins and mindful eating. His intake is more balanced and nutritious now.

Now, instead of 2km, he runs for 5km easily, everyday and sometimes even without a water break. He tries to walk for 20 minutes even when he is at work. On the weekends, he plays badminton and cricket. Sometimes, he even cycles.

As of now, Sapan Gupta has lost 4-5kg and his stamina has tremendously improved as well! His issues of cold, cough and sneezing has reduced significantly as his immunity has increased. He has successfully completed 3 half marathons and over 52 10k runs in the past 1.5 years. He is currently preparing for a full marathon in August.

Last year, he participated in the GOQii Trail Challenge and completed it within 12 hours! He says that it was one of the most enriching experiences he has been through and looks forward to participating for the next one! He also said it was well-organized.

GOQii Active Sunday Champion

One day, Sapan received a notification for a GOQii Active Sunday session. As it was close to his house, he decided to check it out. When fellow Champion Subhash Achanta asked him to lead a session as he was unavailable, Sapan took it up without hesitation. Soon, he enrolled as a Champion and from then on he has been regularly heading the sessions in Hyderabad.

Sapan has been very active on the GOQii App. He orders products from the GOQii Health Store frequently during flash sales. As per his experience, the products he purchases are of good quality. He even participated in the India Steps Challenged and won the GOQii Vital. He says GOQii should organize more such events!

Though his family members think he is overdoing it, he feels there is still so much more to achieve!

Here’s what Sapan Gupta’s GOQii Coach Had to Say

“Sapan entered GOQii with a goal to lose weight and he worked hard to achieve it. He is very interactive, keeps me posted with his food logs and all the data he can. He is focused and has an idea of what he wants. We started with simple changes like replacing unhealthy snacks with healthy options and eating small and frequent meals.

He has great insights towards working out, which is his strength. Even on a vacation, he used do well with his physical activity. One word to describe Sapan is ‘Energetic’. With his involvement, I was motivated to guide him to achieve his health goals.”

Keep going, Sapan and #BeTheForce!